Wednesday, 12/30

Warm Up

3 Rounds
6 Squat to Bootstrappers
6 Spider Lunges 
12 PVC Dislocates
12 PVC OHS

Strength

Snatch

Prep: (12 Minutes) 

1x 5 High Hang Pull + 5 High Hang Power Snatch + 5 Overhead Squat 
1×5 Hang Power Snatch + 5 OHS
1×5 Power Snatch + 5 OHS
1×5 Squat Snatch (all w/ empty bar)
then 
3-2-1-1 Squat snatch working up

Work:

In 12 Minutes:Establish a 1RM Snatch 

Met Con

For Time (12 Minute Cap)  
27-21-15-9-3 Wall Balls (20/14)
9-7-5-3-1 Power Snatch (use 50% of 1RM established above)